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NIKE+ RUN CLUB

YOGA FOR RUNNERSIf your calves (or hamstrings, or IT bands, or hips or...) are tight, don't worry - you're not alone! It's incredibly common for runners to have one or two tight spots, especially if you’re new to the sport or logging a lot of miles. But that doesn't mean you should just grin and bear it. Loosening things up with a little yoga every now and then will make you stronger, fitter and more flexible both on the road and off. It could also reduce your risk of injury.For starters, try these runner-friendly exercises from Nike Master Trainer Traci Copeland. A quick sample from her new 30-minute "Reach and Recharge" workout on the Nike+ Training Club app, this power-building flow can be performed whenever, wherever (on the track, at home, on-the-go) to help you rise, release and recharge.

2Rising onto toes, move weight over shoulders to form a High Plank. Back straight, hips low. Hold. Repeat for 30 seconds.

1Start in Downward Facing Dog. Tilt tailbone towards the sky to form a triangle. Ground heels down with legs straight and pull navel in towards the spine. Press chest back towards feet and relax head and neck.

2Step right foot forward to Warrior 1 and hold for one breath. Ground the back heel, positioning foot on an angle.

3Open up to Warrior 2, rotating torso to the left, and lower arms to 180 degrees. Right arm pointed to the front and left arm to the back. Drop shoulders. Arms level.

4Turn right palm to face up, arching back and sweeping arm up.

5Hinge at the hips and place hands on either side of the front foot. Back foot rotates to face the front.

6Step back into High Plank Pose. Weight over shoulders. Back straight.

7Lower into Low Plank Pose.

1Come into a Downward Facing Dog. Tilt tailbone towards the sky to form a triangle. Ground heels down with legs straight and pull navel towards the spine. Press chest back towards feet and relax head and neck.

2Step right foot between hands.

3Rotating torso, keep left palm on the floor and extend right hand to the sky. Keep back leg straight. Hold.

4Straighten front leg, pulling up from the hips. Position back foot on an angle. Hold for 25 seconds.

5Place right hand down and rotate hips, arms, chest to the left into straddle fold. Relax neck and shoulders. Hold for 25 seconds. Repeat sequence on opposite side.

6Step right foot between hands. Come into a Downward Facing Dog. Tilt tailbone towards the sky to form a triangle. Ground heels down with legs straight and pull navel in towards the spine. Press chest back towards feet and relax head and neck. Repeat for 3 minutes.

RECLINING PIGEONBenefits: Stretches your hips, hamstrings and quads

1Lying on the ground, bend knees and bring feet together.

2Cross left leg over right leg forming a Figure 4 shape. Clasp hands behind right leg.

Whether you want to get lean, get toned or build strength, there’s an NTC workout for you. Download the app (it’s free on iOS and Android), and you’ll be able to choose from over 100 workouts by Nike Master Trainers, with drills focused on high-intensity interval training (HIT), yoga, Pilates, running and more. You’ll also receive trainer tips from pro athletes, be able to share sessions with your crew and receive extra motivation from the entire NTC community.View Traci Copeland's full "Reach and Recharge" workout, plus get more cross-training tips, workouts and advice on the NTC app.